Thin waist drill program Succeed in annihilating Nan _'s part of small belly and reducing weight

Thin waist drill program Succeed in annihilating Nan _'s part of small belly and reducing weight
See low the intersection of belly and Nan of waist feel worried, how about could make the little tripe Nan disappear each time? Reduce weight for the belly quickly, do thin waist sports! Design the belly weight-reducing plan for you as follows, simple thin waist sports help you to eliminate the small belly Nan step by step.
Elementary drill program
Have three movement in all, had better each movement make three, first make 3 cycle.
" small belly Nan " Heartfelt wishes: Hope this series can let " The beer belly " Have disappeared gradually, don't let the woman colleague call me " little pig " again
1,Poach the bridge type to get up
Posture: Lie supine, both legs are straight and upright, support with one side elbow, keep contained angle of 90 degrees, let elbow strong point and body in the same level.
The main point of movements: Make with elbow with ankle in side strong point is as high as possible to lift the thigh, pay attention to not rocking, keep for 5 seconds, then get back to the initial position slowly.
2,Lie supine and turn and get up alternatively
Initial posture: Lie supine, the knee is crooked, both feet are kept flat, the lower back sticks to the floor closely, both hands are placed on the side of ear.
The main point of movements: Turn while drawing the abdomen and lying supine, the elbow presses close to the knee of one side, shrink and keep for 5 seconds. Then get back to the initial position slowly, and then do opposite movements, hocket from side to side.
3,Go down on one's knees and lie supine
Initial posture: Go down on one's knees, both feet are kept flat, the back sticks to the floor closely, both hands are placed on the side of ear.
The main point of movements: Draw the abdomen, lift the upper back, keep for 5 seconds
Intermediate drill program
You have already tasted the advantage of tempering the abdominal muscle frequently, can purchase some relevant body-building apparatuses, will help you to the perfect state to advance. The series have three movement in all, had better each movement make four, first make 4 cycle.
1,The health ball draws the abdomen
Initial posture: Begin with the posture of the push-up, both legs come together, put the position of shin bone on the health ball.
The main point of movements: Keep the head, carry, buttocks, both feet on a straight line, draw the abdomen and go down on one's knees slowly, make the knee press close to the chest, keep for 5 seconds. Then spread both feet backward, want, try hard straight and upright back during the course.
2,The health ball shoulders a heavy task and lies supine
Initial posture: Sit on health ball, both feet are kept flat, slip the simultaneous health layback of the health ball forward slowly, until buttock being already unsettled. The upper back tries hard to lower, let the abdominal muscle be got and drawn the most greatly.
The main point of movements: Draw the abdomen, lift the upper back, the shoulder tries hard to shrink movements in the upper limit close to the thigh, then get back to the initial position slowly. If your abdominal muscle is stronger, can also hold a disc in the arms, strengthen the movement intensity.
3,Lie supine and prop up in static behavior
Initial posture: Support with the elbow, buttock and tiptoe, the centre of the palm is downward.
The main point of movements: Tighten body, make head, give a piggyback, buttocks, both feet at a straight line, keep the belly tense situation, keep for 70- 120 seconds, then relax slowly.
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